Mediterranean Skillet Cod South Beach Diet Phase 1
Elevate your weeknight dinners with this vibrant Mediterranean Skillet Cod, perfectly crafted for Phase 1 of the South Beach Diet. This one-pan wonder combines tender, flaky cod fillets with a medley of bold Mediterranean flavors—juicy cherry tomatoes, tangy kalamata olives, briny capers, and a fragrant blend of oregano and paprika. Cooked to perfection in heart-healthy olive oil and finished with a sprinkle of fresh parsley and a squeeze of lemon, this nutrient-packed dish is both satisfying and keto-friendly. Ready in just 30 minutes, it’s a quick and easy low-carb meal that feels like a culinary getaway to the Mediterranean coast, without ever leaving your kitchen. Serve it as a light entrée for lunch or dinner and watch it become a new staple in your South Beach Diet rotation!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 0.5 cup kalamata olives, sliced
- 2 tablespoons capers, rinsed and drained
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 cod fillets (skinless, about 6 oz each)
- 2 tablespoons fresh parsley, chopped
- 4 lemon wedges, for serving
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to let it burn.
Stir in the cherry tomatoes, kalamata olives, capers, dried oregano, paprika, salt, and black pepper. Cook for 5-6 minutes until the tomatoes have softened and started to release their juices.
Pat the cod fillets dry with paper towels and season them lightly with a pinch of salt and pepper on both sides.
Nestle the cod fillets into the skillet, spooning some of the tomato mixture over the top of each fillet.
Cover the skillet with a lid and reduce the heat to medium-low. Allow the cod to cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from the heat and sprinkle the chopped parsley over the cooked fish and vegetables.
Serve the cod immediately with a wedge of lemon on the side for squeezing over the dish. Enjoy!
Nutrition Facts
Calories |
964 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.0 g | 72% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 3784 mg | 165% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 14.1 g | ||
| Protein | 83.2 g | 166% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 272 mg | 21% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2823 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
